Name: Playbook - Evan Agha - PUMPED UP Chest Day 🎈
Uploaded: 2021-10-02T21:33:00.945Z
Duration: 45 min
Description: PUMPED UP Chest Day 🎈

Colby Herchel

This chest workout is focused on pump through isolation exercises that are guaranteed to make your chest pop.

- Lie down on an incline bench, feet planted on the floor and arms reaching straight toward the ceiling with dumbbells in your hands.

- Slowly lower one dumbbell to your chest, with your upper arms 6" from your ribs and the opposite arm remaining vertical.

- Lower the dumbbell until it reach your chest, and press back up.

- As you raise one dumbbell, slowly lower the other, alternating sides.

Alternating Incline DB Press

- Adjust seat so that elbows are slightly below the shoulder.

- Bring your hands together keeping a slight bend at the elbow.

- Pause engaging your chest and return to the initial position.

Chest Fly Machine

- Select the weight you would like to use, then adjust seat bottom and back so that handles are at mid-chest.

- Select hand position that allows hands to finish in front of the shoulders.

- Push handles forward until your arms are fully straightened.

Bench Press Machine

- Adjust the weight to an appropriate amount and be seated, grasping the handles. Your upper arms should be about 45 degrees to the body, with your head and chest up. The elbows should be bent to about 90 degrees. This will be your starting position.

- Begin by extending through the elbow, pressing the handles together straight in front of you. Keep your shoulder blades retracted as you execute the movement.

- After pausing at full extension, return to the starting position, keeping tension on the cables.

- You can also execute this movement with your back off the pad, at an incline or decline, or alternate hands.

Cable Chest Press

- Start by standing tall, with feet staggered, and a cable handle in each hand.

- Bring your hands together engaging your chest.

- Pause and let you arms return to the initial position.

- Move through your shoulders and not your arms.

PUMPED UP Chest Day 🎈

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